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Exercise Benefits With Proper Form & Technique

Lunge With Dumbbells

(4.67)
through 3 votes
Human
muscles:QuadricepsMuscle, GlutesMuscle
synergists:HamstringsMuscle, CalvesMuscle
required:Dumbbells (2) or Kettlebells (2)
fitness level:Normal
exercise type:Strength
Variations available (12)
Starting PositionExecution

Starting Position

  • pick up a dumbbell with each hand
  • the palms of the hands point to the thighs
  • stand straight up
  • look ahead
  • your feet are hip width apart

Correct Execution

  • put one foot a bit further than step length ahead
  • slowly bend your knees, the hip is sinking down
  • do not tilt your upper body, it remains vertical to the ground
  • the arms still hang down at the side of the body
  • the rear knee in 90 degree angle almost touches the ground
  • the tiptoes point forward
  • do not let the knees rotate outwards, the knees tiptoes are the farthest point in front of you
  • push yourself back up with the leading foot
  • repeat the exercise with the same or the other leg

tip for the workout

  • you reach a higher intensity, if you hold the position when the knees are bent